Running Sessions

Explore structured running sessions by workout type. Choose a category to find session descriptions, distances, and recovery guidance.

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5k Time TrialTime Trial · 3.1 Mile Time Trial // 90-95% Intensity5 miles7 Mile Alternating TempoTempo · Alternating tempo miles with float recovery.11 miles5 Mile ProgressiveTempo · Progressive tempo run.8 miles6 Mile ProgressiveTempo · Extended progressive tempo.10 miles4 Mile ProgressiveTempo · Short continuous tempo.7 miles10 Mile ProgressiveTempo · Marathon simulation.16 miles3 & 3 Mile Broken TempoTempo · Double Tempo blocks.12 miles10 Mile Alternating TempoTempo · No rest Tempo.16 miles10 Mile Progressive Long RunTempo · Endurance + Speed.10 milesTempo 2-1 SplitTempo · Build effort.6 milesTempo & Threshold MixInterval · Tempo, Threshold and Speed mix.10 miles2k-800-400 Track PyramidInterval · Tempo buy-in + intervals.10 milesMile Tempo & Track LadderInterval · Mile Tempo + VO2 ladder.12 miles8x800 & 8x400 TrackInterval · High volume speed.14 miles800-400-600-300 ThresholdInterval · Varied Threshold.9 milesDescending Threshold TrackInterval · Descending ladder.9 milesDrop Set IntervalsInterval · Shorter/Faster.8 milesPyramid IntervalsInterval · 200 to 1600 back to 200.7 milesMile Up & OversInterval · Segmented miles.5 miles3-5-1 Threshold LadderFartlek · Time-based intervals.10 miles1-4-1 Pyramid FartlekFartlek · Mixed time-based reps.9 miles2-3-4-2-3 FartlekFartlek · Tempo surging.10 miles12x90s FartlekFartlek · Short sharp reps.8 miles1-3-1 Pyramid & Tempo MilesFartlek · Total fitness test.11 miles3-2-1 Mixed FartlekFartlek · Varied paces.10 miles1 Mile & 10x60s FartlekFartlek · Aerobic into speed.9 miles1-5-1 Tempo PyramidFartlek · Volume ladder.10 miles3 Sets of 1-2-3 FartlekFartlek · Manageable chunks.8 miles5x5 Minute Tempo FartlekFartlek · Specific strength.10 miles10x2 Minute FartlekFartlek · Rhythm building.8 milesRolling 800sFartlek · Continuous gear changes.6 milesRolling 400sFartlek · Short gear changes.5 miles4 Mile Easy RunEasy · Conversational pace.4 miles5 Mile Easy RunEasy · Conversational pace.5 miles6 Mile Easy RunEasy · Conversational pace.6 miles7 Mile Long RunEasy · Base endurance.7 miles8 Mile Long RunEasy · Base endurance.8 miles9 Mile Long RunEasy · Base endurance.9 miles10 Mile Long RunEasy · Base endurance.10 miles11 Mile Long RunEasy · Base endurance.11 miles12 Mile Long RunEasy · Base endurance.12 miles13 Mile Long RunEasy · Half Marathon distance.13 miles14 Mile Long RunEasy · Marathon prep.14 miles15 Mile Long RunEasy · Marathon prep.15 miles11 Mile Hotspot Long RunEasy · Long + 1/2mi fast.11 miles

5K Time Trials

Pace a 5K effort and use a time trial to understand your current running fitness.

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Tempo Running Sessions

Explore tempo workouts that help develop sustained, comfortably hard running.

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Interval Running Sessions

Browse structured running intervals with varied distances, paces, and recoveries.

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Fartlek Running Sessions

Find fartlek workouts that mix faster efforts and recovery within a continuous run.

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Easy and Long Runs

Browse easy running and long-run sessions for aerobic endurance and steady mileage.

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Use the 5K pace calculator to estimate training paces for your workouts.